2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Omega-3 fatty acids muaj cov txiaj ntsig sib txawv rau lub cev thiab lub hlwb.
Ntau lub koom haum saib xyuas kev noj qab haus huv pom zoo kom noj tsawg kawg 250-500 mg Omega 3 ib hnub rau cov laus.
Xauj daim ntawv nrog 12 cov zaub mov muaj ntau ntawm omega-3 fatty acids:
1. Mackerel
Mackerel yog qhov muaj txiaj ntsig zoo ntawm kev noj haus - 100 mg ntawm mackerel muaj 200% ntawm kev pom zoo noj cov vitamins B12 txhua hnub thiab 100% tau pom zoo kom noj selenium txhua hnub.
Cov ntsiab lus ntawm omega-3 fatty acids: 5. 134 mg rau 100 g ntawm mackerel.
2. Tshuaj မုန်
Salmon muaj protein zoo thiab muaj ntau yam as-ham, suav nrog ntau ntawm magnesium, potassium, selenium thiab B vitamins.
Omega-3 fatty acid cov ntsiab lus: 2. 260 mg hauv 100 g ntawm salmon.
3. Cod roj roj
Cod daim siab roj, ntxiv rau qhov yog c siab nyob rau hauv omega-3 fatty acids, kuj tseem muaj 338% kev pom zoo kom noj tau cov tshuaj vitamin D txhua hnub thiab 270% tau pom zoo kom noj cov tshuaj vitamin A txhua hnub.
Omega-3 fatty acid cov ntsiab lus: 2. 664 mg rau ib diav.
4. Tshuaj Herring
Cov txheej txheem haus luam yeeb herring fillet muaj yuav luag 100% kev pom zoo kom noj tau cov tshuaj vitamin D thiab selenium txhua hnub thiab 50% pom zoo kom noj cov vitamin B12 txhua hnub.
Omega-3 fatty acid cov ntsiab lus: 1. 729 mg hauv 100 g ntawm herring.
5. Oysters
Oysters muaj ntau lub zinc ntau dua li lwm yam zaub mov ntawm lub ntiaj teb. Tsuas yog 100 g ntawm cov roj av muaj 600% ntawm kev pom zoo kom noj tau txhua hnub ntawm zinc, 200% pom zoo kom tau noj cov zib ntab txhua hnub thiab 300% pom zoo kom noj cov vitamins B12 txhua hnub.
Omega-3 fatty acid cov ntsiab lus: 672 mg hauv 100 g ntawm oysters.
6. Cov Sardines
149 g ntawm sardines muab ntau dua 200% ntawm kev pom zoo kom noj tau cov vitamin B12 txhua hnub thiab tshaj 100% pom zoo kom tau txais cov vitamin D thiab selenium txhua hnub.
Omega-3 fatty acid cov ntsiab lus: 1. 480 mg hauv 15 g ntawm sardines.
7. Kev Anchovies
Anchovies yog qhov zoo ntawm cov vitamins B3, selenium thiab calcium.
Omega-3 fatty acid cov ntsiab lus: 2. 113 mg hauv 100 g ntawm anchovies.
8. Caviar
Caviar muaj choline ntau thiab muaj qhov muaj feem ntau ntawm omega-6 fatty acids.
Omega-3 fatty acid cov ntsiab lus: 6. 789 mg hauv 100 g ntawm caviar.
9. Flaxseed
Nws yog flaxseed Cov nplua nuj tshaj plaws ntawm omega-3 alpha-linolenic acid, uas yog vim li cas cov roj flaxseed feem ntau siv los ua cov khoom noj muaj roj.
Nws kuj tseem yog muaj fiber ntau, vitamin E, magnesium thiab lwm yam txiv ntoo.
Omega-3 fatty acid cov ntsiab lus: 7. 196 mg rau ib tablespoon (14. 3 g) ntawm linseed roj.
10. Chia noob
Chia cov noob tsis txaus ntseeg txaus - lawv nplua nuj nyob rau hauv manganese, calcium, phosphorus thiab ntau lwm yam as-ham.
Omega-3 fatty acid cov ntsiab lus: 4. 915 mg hauv 28 g ntawm chia noob.
11. Ceev
Walnuts yog khoom noj khoom haus thiab nplua nuj hauv fiber ntau. Lawv tseem muaj tooj liab, manganese, vitamin E thiab cov nroj tsuag tseem ceeb ntxiv.
Omega-3 fatty acid cov ntsiab lus: 2. 542 mg hauv 28 g ntawm walnuts.
12. Hmoob cov taum
Soy yog qhov zoo ntawm cov tshuaj fiber, vitamin B2, vitamin B9, vitamin K, magnesium thiab potassium.
Omega-3 fatty acid cov ntsiab lus: 1. 443 mg hauv 100 g ntawm kua.
Pom zoo:
Cov Khoom Noj Muaj Nplua Nuj Nyob Hauv Omega-6 Fatty Acids
Omega-6 fatty acids zwm rau cov pab pawg ntawm polyunsaturated fatty acids. Nws tsis tuaj yeem tsim los ntawm tib neeg lub cev, yog li nws yuav tsum tau txais nrog zaub mov. Omega-6 fatty acids uas yog pab cov ntshav txhaws. Thaum noj txaus thiab nyob rau hauv txoj kev sib npaug, lawv pab txhawb kev ntshav.
Cov No Yog Cov Zaub Mov Nplua Nuj Nyob Hauv Omega-3 Fatty Acids
Omega-3 fatty acids muaj infinitely ntau cov kev pab rau peb kev noj qab haus huv. Lawv txo qis cov roj (cholesterol) phem, pab ua haujlwm kom zoo hauv lub plawv thiab lub hlwb, saib xyuas peb cov hlab ntshav, txhim kho cov kab mob ntawm txhua lub cev thiab cov kab ke hauv peb lub cev.
Qhov Twg Yog Qhov Nplua Nuj Tshaj Ntawm Cov Omega-6 Fatty Acids
Kev noj qab haus huv zoo uas txhua tus neeg siv zog rau hnub no suav nrog peb lub tswv yim ntawm cov roj ntsha tsis txaus uas peb tau txais los ntawm cov khoom noj, kom zoo thiab muaj txiaj ntsig zoo rau kev ua haujlwm ntawm tib neeg lub cev.
Muaj Ntau Npaum Li Cas Omega Acids Muaj Nyob Hauv Cov Zaub Mov?
Omega kua qaub yog qhov tseem ceeb rau tib neeg kev noj qab haus huv. Lawv zwm rau cov pab pawg ntawm cov roj ntsha fatty acids uas xav tau rau cov txheej txheem tseem ceeb hauv tib neeg lub cev. Lawv qhov tseem ceeb tshwm sim los ntawm qhov tseeb tias tib neeg lub cev tsis tuaj yeem tsim cov kua qaub no thiab nws tau txais los ntawm zaub mov nkaus xwb.
Raws Li Ntau Li 16 Ntawm 31 Ntawm Cov Zaub Mov Muaj Ntau Dua Nyob Rau Hauv Bulgaria Dua Li Hauv Western Europe
Raws li qhov teeb meem loj tshaj plaws ntawm qhov tsis sib txawv ntawm cov zaub mov ntawm tib lub hom, muag hauv Bulgaria thiab hauv Western Europe, tus Minister of Agriculture Rumen Porojanov taw qhia qhov sib txawv loj ntawm cov nqi. Nws hloov tawm tias cov neeg siv khoom Bulgarian yog cov neeg tsis txaus ntseeg, tab sis kuj tau them ntau dua rau Western Europeans.
